7 Day Indian Diet Plan For Weight Loss outlines the diet schedule that could be followed to achieve quick results. It is easy to follow and can deliver desired weight loss results within a week of starting the routine. Weight loss diet plans can be considered separately into a different types of diet plans and the diet plan may or may not include exercise.
What Is A Suitable Diet Plan For Indians?
Have you ever wondered why sticking to a diet plan is so challenging sometimes? Is it because the shopping list gets extensive whenever we introduce new items to a diet plan? So, how can one make sustainable changes to their diet? Simple! Go for a traditional Indian diet instead of exotic ingredients or fad diets.
Our traditional cooking methods for preparing Indian foods, like sprouting, malting, and fermentation, boost its functional properties. Hence, the most suitable diet for Indians is a meal traditionally cooked with local and seasonal produce.
Top Benefits Of Following An Indian Diet Plan
Famous for its abundance of spices, the Indian diet offers a wide range of flavours and colours that distinguishes it from other cuisines. Let us look at the unique benefits an Indian diet plan provides:
- Turmeric is an essential ingredient used in Indian recipes that reduces heartburn, bloating, arthritis, and Alzheimer’s disease.
- Spices like cardamom may improve the functioning of the gut and intestine.
- Used as an integral part of Indian cooking—ginger, garlic, and chillies are all good for the heart and promote a robust immune system.
Finally, the wide variety of flavours and colours of the Indian diet keep it exciting and full of options, which lets you experiment with recipes to pamper your palate and prevent boredom.
Weight Reduction Diet Plan Charts for Indians: Top 5 food groups for you
Contrary to popular belief, depriving yourself of certain food groups or eliminating them can prove to be counter-productive in the long run. There is no such thing as a perfect diet chart for weight loss. Seeking a fast body slimming diet plan or a diet chart for fat loss that promises instant results, may give you the results you are looking for, however, may not be beneficial for your body long term. A low calorie diet chart or a low fat diet chart does not have to exclude some of your favourite foods entirely. It is all about moderation – assessing your body and seeing what works for you. How your body is processing certain foods and reacting to those accordingly.
Overall, if you wish to follow a fast weight loss diet chart you must also think of losing weight sustainably. You will need to craft a balanced diet plan for weight loss, which includes:
1. Carbohydrates
As the primary supplier of energy in your body, carbohydrates should ideally constitute 50% of your daily calorie requirement in your Indian weight loss diet chart. That said, it’s the right type of carbs that makes all the difference. Simple carbs such as bread, biscuit, white rice, etc. should be avoided as they contain too much sugar. Carbohydrates are basically the energy source for the body. Your body uses a certain amount of carbohydrates it needs according to your daily calories and the rest it stores as fat. Therefore, if you are looking at a diet chart to reduce belly fat or a slimming diet chart, the type and amount of carbohydrates that you include in your diet plan are crucial.
Instead of simple carbohydrates, go for complex carbs that are fibre-rich and nutrient-dense as they are slow to digest, leaving you feeling full for much longer. You can say goodbye to those hunger pangs with complex carbs such as brown rice, ragi, oats, etc.
2. Protein
A typical pattern that most vegetarian Indians have is their inability to fulfil the daily protein intake. Proteins are essential for repairing body tissue, muscles, cartilage and skin, in addition to aiding in pumping blood. Best of all, consuming a protein-rich diet can help you lose weight, as it builds muscle and burns more calories than fat.
Approximately 30% of your diet should consist of protein. A high protein vegetarian diet for weight loss would include healthy sources of protein such as whole dals, paneer, chana, milk, leafy greens, eggs, white meat, and sprouts. As a thumb rule, try to consume one helping of protein along with every meal.
A typical non veg diet plan for weight loss should include lean meats such as lean beef, chicken, turkey and white fish as they also great sources of protein.
3. Fibre
As mentioned earlier, consuming fibre-rich foods can help you stay full for longer periods. Including fibre rich foods in your Indian weight loss diet chart aids in digestion and protects your heart’s health. Ideally, a proper dieting chart for weight loss includes the consumption of at least 15 gm of fibre every day. Good sources of fibre include oats, lentils, flax seeds, apples and broccoli.
4. Fat
Every person who wishes to lose weight fears the ‘fat’ group of foods. However, what most people don’t know is that there are good, essential fats which help synthesise hormones, store vitamins, and provide energy. Keto diet plans for weight loss are actually becoming an effective way of losing weight. Keto diet plans revolve around consuming a majority of foods in the healthy fats group while eliminating or consuming very less of carbohydrates. The idea behind this diet plan for weight loss is that the body learns to use fat stores for energy instead of carbohydrates. However, it is essential that in your keto diet plan you consume only healthy fats while eliminating bad fats like saturated and trans fats as they increase blood cholesterol levels and low-density lipoprotein (LDL) levels.
20% of your diet should comprise healthy fats. These include polyunsaturated, monounsaturated, and omega-3 fatty acids. You can also use heart-healthy oils such as olive oil, mustard oil, soya bean, sesame, sunflower, groundnut oil etc. when cooking.
In fact, you can also consume a spoonful of ghee every day, which is extremely healthy for your joints. Make sure to avoid trans fats at all costs.
5. Vitamins and Minerals
Finally, vitamins A, E, B12, D and minerals calcium and iron deserve a special mention. These nutrients aid in metabolism, maintain nerve and muscle function, bone health, among other things.
Note that plants, meat, fish, nuts, oilseeds, fruits and green leafy vegetables are all sources of rich vitamins and minerals. Ideally, you should consume 100 grams of greens and 100 grams of fruits every day. A gm diet chart for losing weight, for example, focuses on consuming a majority of fruits and vegetables in a structured manner making it one of the most natural weight reduction diet plans among many others.
Indian Weight Reduction Diet Plan: Charts for every dietary need
In simple terms, an Indian fat loss diet plan in 7 days has to take into account various factors such as gender, geography (as North Indian diets differ from South Indian ones), meal preferences (vegetarian/vegan/non-vegetarian), etc.
Here are four easy fat loss diet plan charts for your ready reference.
Please make sure to speak to your nutritionist to customise the plan based on your needs.
7-Day Weight Loss Diet Menu (Vegetarian) – 1200 Calorie Diet Plan
Note: Before we outline the details of this vegetarian diet plan for weight loss, please ensure that you consult with a nutritionist.
Vegetarian Diet Chart for Weight Loss in 7 Days
| Day 1 | |
|---|---|
| Early morning | Start your day with 1 glass of cucumber water. |
| Breakfast | You could have a bowl of oats porridge (with skimmed milk) and mixed nuts (25 gm). |
| Lunch | Have 2 rotis with dal and any sabzi (preferably something light like gajar matar). |
| Dinner | You can have 2 rotis with a bowl of dal and water-rich vegetables like lauki sabzi. |
In between fillers (if hungry) for all 7 days include skimmed milk paneer (100 gm), 1 bowl of mixed vegetable salad, 1 cup of seasonal fruits and a glass of buttermilk, or a cup of tea with less milk and jaggery.
| Day 2 | |
|---|---|
| Early morning | Start your day with 1 glass of cucumber water. |
| Breakfast | Eat 2 rotis stuffed with mixed vegetables along with 1 cup of curd. |
| Lunch | You can eat half a bowl of methi rice along with a vegetable lentil curry of choice. |
| Dinner | Have sauteed vegetables and green chutney for a light dinner. |
| Day 3 | |
|---|---|
| Early morning | Start your day with 1 glass of cucumber water. |
| Breakfast | You can have 2 slices of multigrain toast along with a cup of skimmed milk yoghurt. |
| Lunch | Have a bowl of sauteed vegetables along with paneer kebab and green chutney. |
| Dinner | You can have half a bowl of methi rice and 1 cup of lentil curry of your choice. |
| Day 4 | |
|---|---|
| Early morning | Start your day with 1 glass of cucumber water. |
| Breakfast | You can make a smoothie with nuts, fruit, and yoghurt along with any fruit of your choice. |
| Lunch | Have a cup of moong dal, bhindi sabzi, and 2 rotis. |
| Dinner | For dinner, you can opt for half a bowl of steamed rice and 1 cup of palak chole. |
| Day 5 | |
|---|---|
| Early morning | Start your day with 1 glass of cucumber water. |
| Breakfast | Start your day with a glass of skimmed milk and a bowl of peas and carrot poha. |
| Lunch | Eat 1 missi roti with low-fat paneer curry and dal. |
| Dinner | You can have 1 roti, a bowl of curd, and a bowl of aloo baingan tamatar ki sabzi. |
| Day 6 | |
|---|---|
| Early morning | Start your day with 1 glass of cucumber water. |
| Breakfast | You can have 2 idlis with a bowl of sambar. |
| Lunch | Have 1 roti with a bowl of curd and aloo baingan tamatar ki sabzi or mixed vegetable sabzi. |
| Dinner | You can eat a cup of moong dal with 1 roti and little bhindi sabzi. |
| Day 7 | |
|---|---|
| Early morning | Start your day with 1 glass of cucumber water. |
| Breakfast | You can have 2 besan chilla and green garlic chutney. |
| Lunch | Have half a bowl of steamed rice and palak chole for lunch. |
| Dinner | You can eat low-fat paneer curry and 1 missi roti. |
7-Day Weight Loss Diet Chart (Non-Vegetarian)
Non-Veg Diet for Weight Loss
| Day 1 | |
|---|---|
| Breakfast | Bowl of sambar with 2 brown rice idlis/ low-fat paneer sandwich with mint chutney. |
| Lunch | 2 whole-grain roti with a bowl of mixed-vegetable curry and one cup of dal. |
| Dinner | Chicken curry with mixed vegetables and a fresh spinach salad or chicken gravy with 1 multigrain roti. |
| Day 2 | |
|---|---|
| Breakfast | 2 chana dal pancakes stuffed with mixed vegetables and a glass of milk/bread, 1 boiled egg with a bowl of seasonal fruits. |
| Lunch | A bowl of fish curry with brown rice. |
| Dinner | A bowl of khichdi with sprout salad. |
| Day 3 | |
|---|---|
| Breakfast | Apple cinnamon porridge/egg omelette (made from 2 eggs). |
| Lunch | 2 whole-grain roti with a bowl of non-veg curry of choice. |
| Dinner | 1 multigrain roti with a bowl of chicken curry (made with less oil) and a bowl of steamed or sauteed vegetables. |
| Day 4 | |
|---|---|
| Breakfast | 1 bowl of yoghurt with sliced fruits and sunflower seeds/ vegetable poha with peanuts. |
| Lunch | 1 whole-grain roti or half cup of brown rice with a bowl of non-veg curry and a bowl of dal. |
| Dinner | Chola sabzi with basmati rice and green salad. |
| Day 5 | |
|---|---|
| Breakfast | Vegetable dalia and a glass of milk/3-4 dal paddu with sambar. |
| Lunch | Vegetable sambar with brown rice/2 multigrain roti with non-veg curry of choice. |
| Dinner | Chicken curry with 80-100gm Boiled sweet potatoes and mixed vegetables/chicken curry with 1 multigrain rotis. |
| Day 6 | |
|---|---|
| Breakfast | Multigrain parathas with avocado and sliced papaya. |
| Lunch | Large bowl of salad with rajma curry and brown rice. |
| Dinner | Lentil pancakes with chicken tikka masala. |
| Day 7 | |
|---|---|
| Breakfast | Buckwheat porridge with sliced mango/fruit salad with a glass of milk. |
| Lunch | Vegetable soup with whole-grain roti/one bowl millet and dal khichdi with multigrain roti. |
| Dinner | Masala-baked chicken with dal and 1 multigrain roti. |
7-Day Easy Weight Loss Diet Plan Chart (North Indian)
Below, we have outlined a few variations you can include in a North Indian diet plan that you can customise according to your needs and taste buds and follow for 7 days. Be sure to consult your nutritionist for any health concerns before following this diet plan.
| Early morning | 1 glass of warm lemon water |
| Morning | Tea without sugar + 2 Marie biscuits |
| Breakfast | 1 paratha and 1 cup curd |
| Mid-morning | 1 serving of seasonal fruit |
| Lunch | 1 bowl of brown rice + 1 bowl urad dal + boiled chicken (100gm) |
| Evening | 1 glass of lassi without sugar |
| Dinner | 2 rotis + 1 bowl of mixed vegetables |
7-Day Weight Loss Diet Chart (South Indian)
This is a generalised 7-day South Indian diet plan that you can customise according to your needs and taste buds. Just make sure to include healthy alternatives and speak to your nutritionist about creating a personalised and natural weight loss dieting chart.
| Early morning | 1 glass of warm lemon water |
| Morning | Black coffee without sugar + 2 Marie biscuits |
| Breakfast | 2 idlis/1 plain dosa |
| Mid-morning | 1 serving of seasonal fruit |
| Lunch | 1 bowl brown rice + 1 bowl sambhar + 1 cup mixed vegetables + baked fish (optional) |
| Evening | 1 glass buttermilk |
| Dinner | 2 rotis + 1 bowl of mixed vegetables |